Lithollo tsa Nutrition ea Boitsebiso
Lijo tse entsoeng ka koro, raese, oats, poone, harese kapa lijo tse ling tsa lijo-thollo ke lihlahisoa tsa lijo-thollo. Lihlahisoa tsa lijo-thollo li kenyelletsa bohobe, pasta, oatmeal, lijo tsa hoseng, li-tortilla, li-muffin le thepa e meng e besitsoeng.
Litsebi tsa phepo e nepahetseng hangata li khothalletsa hore re je lijo-thollo tse ngata e le karolo ea lijo tse phetseng hantle. Empa na u tseba ho khetha lijo tse ntle ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele le bophelo bo botle?
Mefuta ea Lihlahisoa: Lithollo Tse Ntle le Lithollo Tse Hloekisitsoeng
Lihlahisoa tsa lijo-thollo li ka khethoa ka mefuta e 'meli e sa tšoaneng: lijo-thollo le lithollo tse hloekisitsoeng .
Raese e Brown le oatmeal ke mehlala ea lijo tse feletseng. Lihlahisoa tsohle li na le kernel ea lijo-thollo.
Raese e tšoeu le bohobe bo tšoeu ke mehlala ea lijo tse hloekisitsoeng. Ka linako tse ling morara o hloekisitsoeng o bitsoa carbs e hloekisitsoeng kapa lik'habohaedreite tse hloekisitsoeng. Lihlahisoa tsena li 'nile tsa sebelisoa. Mokhoa oa ho hloekisa o tlosa branene le likokoana-hloko. Ts'ebetso ea ho ntlafatsa e boetse e fana ka lijo tsena ka mokhoa o motle 'me li lelefatsa bophelo ba bona.
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Tsela ea ho Hlaha Tloaeleho e Khōlō, ea Granola e Molemo
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Kamoo U ka Sebelisang Lithollo Tse Hōlileng Bakeng sa Bophelo ba Hao
Ba bang ba jang tatso le litlolo tsa lijo-thollo tse hloekisitsoeng, empa mokhoa oa ho hloekisa o tlosa limatlafatsi tse bohlokoa tse kang li-vithamine, fiber le tšepe. Ke ka lebaka leo litsebi tsa phepo e nepahetseng li khothalletsang hore re fokotsa ho ja ha rona lijo tse hloekisitsoeng kapa lijo-thollo tse hloekisitsoeng ebe re li fetisetsa bakeng sa lijo tse feletseng ho e-na le hoo.
Mehloli ea Thollo Eohle
Mehlala ea khetho e feletseng ea lijo-thollo e kenyelletsa:
- raese e sootho
- oatmeal
- Makipikipi
- lijo-thollo tsohle tsa koro
- muesli
- bohobe bo feletseng ba koro
- bahlaseli bohle ba koro
- pasta e feletseng ea koro
- li-tortilla tsohle tsa koro
- raese e hlaha
Mehlala e meng ea lijo tse sa tloaelehang haholo e kenyeletsa:
- amaranth
- nyalothe
- Quinoa
- lifate
Mehlala ea lijo tse hloekisitsoeng ho qoba kapa ho khetha hangata ho kenyelletsa:
- ba-crackers
- lijo-thollo le phofo
- ho etsa joalo
- li-noodle
- spaghetti
- macaroni
- pitas
- li-corn flakes
- bohobe bo tšoeu
- raese e tšoeu
Mehlala ena ea lijo-thollo e ka u thusa ho etsa liqeto tse molemo ha u lebenkeleng la litheko-khoebo . U ka e hatisa 'me ua e boloka e e-na le matsoho kapa e behe lebokose la leqephe ho smartphone ea hau. Liphetoho tse bonolo ho bohobe ba hao le khetho ea lijo li ka ba le tšusumetso e matla lijong tsa hau, ha fiber le limatlafatsi li eketsa le ho eketsa.
Lijo tsa phepo e nepahetseng le Melemo ea Bophelo
Lihlahisoa tsohle li na le phepo e ntle ebile li molemo ho feta lijo tse hloekisitsoeng. Lihlahisoa tsohle li fana ka vithamine E, B le folic acid e ngata ho feta lijo tse hloekisitsoeng. 'Me li fana ka liminerale tsa bohlokoa tse kang magnesium, zinki le tšepe.
Empa melemo ea bophelo bo botle ea lijo-thollo ha e fele moo. Bafuputsi ba fumane likamano pakeng tsa ho ja lijo tse feletseng le liphetoho tse ling tsa bongaka ho akarelletsa:
- ho fokotsa kotsi ea likarolo tse ling tsa kankere
- khatello e tlase ea mali
- e fokotsehile kotsi ea mofuta oa lefu la tsoekere ea mofuta oa 2
- k'holeseterole e tlase
- ntlafatsa bophelo bo botle ba ho ja
- ho fokotsa kotsi ea lefu la pelo
Dieters haholo-holo li rua molemo ho litholoana tsohle hobane lijo tsohle tsa lijo-thollo li phahame ka fiber.
Ka bobeli fiber e senya le e sa tsitsang e thusa lijo tsa hau ka litsela tse fapaneng. Empa mefuta e 'meli ea fiber e thusa hore u fokotse boima ba' mele hobane lijo tse nang le fiber li u thusa hore u ikutloe u phetse nako e telele letsatsi lohle. Ho ikutloa o feletse ho ka thusa ho thibela ho ja haholo.
Boholo ba lijo-thollo bo hloekisitsoeng boa ntlafala. Ha lijo li ntlafatsoa ho bolela hore limatlafatsi tse fumanoeng qalong li khutliselitsoe sehlahisoa nakong ea ho sebetsa. Ka mohlala, bohobe bo tšoeu bo ntseng bo ntlafalitsoe e ka 'na eaba bo ne bo e-na le li-vithamine tsa B le tšepe ha li ntse li sebelisoa.
Leha ho le joalo, li-fibre ha lia ekeletsoa ho lijo tse nonneng . Bakeng sa dieters, sena se ka ba bothata. Haeba u sa fumane fiber e lekaneng lijong tsa hao, u ka 'na ua ba le nako e boima ea ho theola boima ba' mele.
Ho Khetholla Lithollo Tse Ntle le Tse Ntšitsoeng
Joale u tseba joang hore lijo tsa hao ke lijo-thollo tse ngata kapa lijo-thollo tse nonneng? Ho fumana lijo tsohle tsa lijo-thollo, batla mantsoe a kang "lijo-thollo tse feletseng," "koro e feletseng," "rye" kapa "li-oats" kaofela e le lisebelisoa tsa pele. U ka fumana lisebelisoa tsena lijong tse reng "mohloli o motle oa fiber" ka pel'a sephutheloana.
Hona u tseba joang hore na ho na le lijo tse hloekisitsoeng kapa tse nonneng? Haeba sehlahisoa sa lijo-thollo se kenyelletsa lijo tsohle, joale se hloekisitsoe. Empa lithollo tse ling tse hloekisitsoeng lia ntlafatsoa 'me tse ling ha li joalo. USDA e khothalletsa hore u hlahlobe lethathamo la metsoako ka liphutheloana tse hloekisitsoeng tsa sehlahisoa sa lijo-thollo bakeng sa lentsoe "ho ntlafatsoa." Lihlahisoa tse hloekisitsoeng tse e-s'o ntlafatsoe li fana ka boleng bo fokolang ba lijo-thollo leha e le life 'me li atisa ho ba tse phahameng ka tsoekere le lik'halori.
Mesebetsi e Recommended of Grains ka Letsatsi
Palo ea lijo tsa lijo-thollo tseo u lokelang ho li ja letsatsi le leng le le leng li itšetlehile ka lilemo tsa hau, tekano le ts'ebetso ea mosebetsi, ho latela USDA. Tsena ke litlhahiso tsa mokhatlo bakeng sa ho sebelisoa lijo-thollo ho banna le basali ba baholo ba bolokang litebelisuoa tse itekanetseng tsa ho ikoetlisa.
- Basali ba lilemo li 19-50 : li-ounce tse tšeletseng
- Basali ba lilemo li 51 ho feta ho feta : tse hlano tse lekanang le tse ling
- Banna ba lilemo li 19-30 : li-ounce tse robeli
- Banna ba 31-50 ba lilemo li supileng
- Banna ba lilemo li 51 le ho feta : li-ounce tse tšeletseng
Sekhele sa bohobe, senoelo se le seng sa lijo-thollo, kapa senoelo sa halofo sa raese e phehiloeng, pasta e phehiloeng, kapa lijo-thollo tse phehiloeng li ka nkoa e le li-ounce tse lekanang.
USDA e khothaletsa hore bonyane halofo ea lijo-thollo tsohle tse jelloang e lokela ho ba litholoana tse feletseng.
Ho kopanyelletsa lijo-thollo ka ho feletseng Lijong tsa hau
Lijo tsohle tsa lijo-thollo li kenyelelitsoe ho lijo leha e le life kapa lijo tse bohobe. Ha u se u e-na le phomolo ea eona, ho bonolo hore u je lijo tse felletseng letsatsi le leng le le leng. Nahana ka leha e le efe ea litsela tsena tse bonolo tse kenyeletsang lijo-thollo ka lijo tsa hau tsa letsatsi le letsatsi.
- E-ba le oatmeal e le 'ngoe feela ea kofi hoseng
- Khetha lijo-thollo tsa lijo tsa hoseng tse entsoeng ka lijo-thollo
- Thabela litholoana tsa lijo-thollo tse tletseng lijo ka cheese bakeng sa ho noa mantsiboea kapele
- Khetha bohobe bohle ba lijo-thollo ho e-na le bohobe bo tšoeu le sandwich ea hau ea motšehare
- E-ba le raese e sootho ho e-na le raese e tšoeu ka lijo tsa motšehare
- Thabela popcorn e hlakileng e le bohobe bo monate mantsiboea
> Mehloli:
> Sekolo sa Harvard sa Bophelo ba Sechaba. Lihlahisoa tsohle. Mohloli oa phepo. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
> Jones J, Engleson J. Ntho e 'ngoe le e' ngoe ea lijo-thollo: Melemo le mathata. Tlhahlobo ea selemo le selemo ea saense le theknoloji ea lijo. 2010; 1: 19-40. https://www.ncbi.nlm.nih.gov/pubmed/22129328.
> Jonnalagadda SS, Harnack L., le al Ho hlahisa likarolo tsohle tsa lijo-thollo: Melemo ea bophelo bo botle e amanang le Lihlahisoa tsohle-Kakaretso ea sechaba sa Amerika bakeng sa phepo e nepahetseng 2010 satellite symposium123. Journal of Nutrition . 2011; 141 (5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/.
> USDA. KhethaMyPlate.Gov. Li-grains: Melemo le Melemo ea Bophelo. https://www.choosemyplate.gov/grains-nutrients-health